How Acceptance and Commitment Therapy Can Help You: The basics. First you stop avoiding the moment and accept your innermost feelings. With acceptance, you foster emotional distance, or mental flexibility. This is where you realize that your most deeply held feelings and thoughts are just that…they are outside of you and separate from you. Your feelings are the product of your conditioning, which can be overcome with awareness and acceptance.
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Second, acceptance is a mindfulness exercise. Mindfulness is mindfulness. Being mindful means being present. Being present doesn’t mean ignoring your negative thoughts or trying to get over them because you think it will be “okay.” It simply means being mindful of your thoughts – quieting the mind, turning away from the noise and distractions of the world.
Third, with acceptance and mindfulness comes to focus. Focus is one of the five senses: hearing, seeing, feeling, tasting, and smelling. So being mindful means being present, or mindful of everything around you at all times, including those things you don’t want to see or hear. With focus comes renewed energy and increased productivity, reaching your full potential. As a positive self-improvement tool, a five senses worksheet can help you focus on the present moment while learning more about acceptance and mindfulness.
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Fourth, with acceptance and mindfulness comes compassion. When you are inattentive to your own thoughts, the default is to react to what you are currently experiencing. This reaction may be negative, neutral, or positive, but it always involves you “reacting” to something. What is being responded to?
Fifth, psychological flexibility is enhanced when you practice accepting and mindful thoughts. Worksheets can help you work on psychological flexibility by: removing the limiting beliefs and replacing them with more empowering beliefs; challenging negative thoughts with supportive, neutral thoughts; connecting to a source (such as a spiritual source) for emotional guidance and understanding; and accepting that things happen. As you learn to release your hold on the situation and shift your attention to your source of understanding, the events and experiences that happen will unfold into wonderful new opportunities. And this is what is called psychological flexibility!
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Sixth, with acceptance comes mindfulness. The first step to mindfulness is accepting what you are: complete and entire, inside and out. As you fill the acceptance and mindfulness spaces within your mind, you become deeply relaxed and focused. An acceptance and mindfulness worksheet can assist you with this second step, as it prompts you to observe how you react to the events or situations in your life. Once you are mindful of your reactions, you can begin to challenge those reactions – and choose to respond positively, instead of negatively.
Seventh, an acceptance and commitment worksheet can encourage you to focus on new and healthy ways of thinking. As you fill the spaces on the worksheet with positive, supportive thoughts, it becomes possible to: find and accept other’s needs and feelings; see the other person’s viewpoint rather than the perspective of the victim; and practice being your true “self” once again. In the Mindfulness Based Therapy program, there is a requirement for you to be in touch with your inner resources, including the physical, mental, emotional, and spiritual resources that you already possess. This resource touch is part of the healing process. As part of the healing process, you may have to change your expectations about yourself or others.
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Acceptance and commitment therapy worksheets are designed with the intention of helping you make a conscious choice to be present with what is happening in the present moment instead of becoming fixated on the past or future. It is part of the integrated movement towards mindfulness. Mindfulness is the awareness of the present moment; as well as, the willingness to experience that moment in all its elements. The Mindfulness Based Therapy Approach addresses the needs of clients who need to gain complete control of their emotions and behaviors, as well as, manage their stress levels. Through the MBS approach, clients learn to:
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